How to Run a Sub 3 Hour 15
Marathon.

Pace, splits & training plan for a sub 3:15 marathon.

What pace is a 3:15 marathon?

A 3:15 marathon is a pace of 4:37 per kilometre (7:26 per mile), or 13.0 km/h (8.1 mph).

Pace /km

4:37

min/km

Pace /mile

7:26

min/mi

Speed

13.0

km/h

Speed

8.1

mph

3:15 Marathon splits.

KM Cumulative Time
1 4:37
2 9:15
3 13:52
4 18:29
5 23:06
6 27:44
7 32:21
8 36:58
9 41:36
10 46:13
11 50:50
12 55:27
13 1:00:05
14 1:04:42
15 1:09:19
16 1:13:57
17 1:18:34
18 1:23:11
19 1:27:48
20 1:32:26
21 1:37:03
22 1:41:40
23 1:46:18
24 1:50:55
25 1:55:32
26 2:00:09
27 2:04:47
28 2:09:24
29 2:14:01
30 2:18:39
31 2:23:16
32 2:27:53
33 2:32:30
34 2:37:08
35 2:41:45
36 2:46:22
37 2:51:00
38 2:55:37
39 3:00:14
40 3:04:51
41 3:09:29
42 3:14:06
42.195 3:15:00
Mile Cumulative Time
1 7:26
2 14:52
3 22:19
4 29:45
5 37:11
6 44:37
7 52:04
8 59:30
9 1:06:56
10 1:14:22
11 1:21:49
12 1:29:15
13 1:36:41
14 1:44:07
15 1:51:34
16 1:59:00
17 2:06:26
18 2:13:52
19 2:21:19
20 2:28:45
21 2:36:11
22 2:43:37
23 2:51:04
24 2:58:30
25 3:05:56
26 3:13:22
26.22 3:15:00

Get the 16-week plan on Garmin or Coros.

Race, tempo and interval paces from the matching 3:15 marathon training plan, plus two real weeks already on it.

Race

4:37

min/km

Tempo

4:07–4:37

min/km

Intervals

3:36–3:58

min/km

Week 4 45 km 5 runs
Monday

Rest

Tuesday

Intervals

3:48 - 4:12 / km

Wednesday

Easy 12km

5:20 - 5:50 / km

Thursday

Tempo

4:10 - 4:40 / km

Friday

Rest

Saturday

Recovery 6km

5:20 - 5:50 / km

Sunday

10km Race

4:18 / km

Week 12 79 km 35 km long run 5 runs
Monday

Rest

Tuesday

Intervals

3:48 - 4:12 / km

Wednesday

Easy 14km

5:20 - 5:50 / km

Thursday

Progression

4:10 - 4:40 / km

Friday

Rest

Saturday

Recovery 6km

5:20 - 5:50 / km

Sunday

Long Run 35km

5:40 - 6:20 / km

Start the 3:15 marathon training plan

What does this pace feel like?

A 4:37/km average for the marathon is a genuinely advanced effort — well clear of the 3:30 pack and within sight of the sub-3 club. The pace is comfortable in isolation; the challenge is that 3:15 leaves little margin for error in pacing or fuelling. Runners who hit it treat the marathon as an exercise in restraint for 30 km and resolve for the last 12.

Adjust your target.

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Get Your Free Marathon Training Plan

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Related.

Aiming faster?

Sub 3:00 Marathon Pace Guide

Training plans

Marathon Running Plans

Need more time?

Sub 3:30 Marathon Pace Guide
Back to Pace Calculator

FAQs.

Is a 3:15 marathon good?

Yes — 3:15 requires 4:37/km (7:26/mi) for 42.2 km and places you well ahead of the typical finisher at any big-city marathon. For many age-group runners it's also within reach of a Boston qualifying time.

What half marathon time predicts a 3:15 marathon?

A half of around 1:31–1:34 suggests the fitness is there, assuming your long runs regularly reach 32 km and your weekly volume sits above 60 km.

How do I pace a 3:15 marathon?

Even or slightly negative splits: settle at 4:37/km and resist banking time early. Running the first half in 1:36 and holding on is a far better bet than going through in 1:33.